Videos
Instructions
- Anchor the resistance band above head level securely.
- Stand facing away from the anchor and grab the band with one hand using a hammer (neutral) grip.
- Raise your arm so the elbow is next to your head, bent, with the palm facing inward.
- Extend your elbow fully by pushing the forearm forward, keeping the upper arm stable.
- Pause briefly at full extension, then return slowly to the starting position.
Technical Tips
- Maintain a strict neutral (hammer) grip throughout the movement.
- Avoid moving the upper arm or flaring the elbow.
- Use a staggered stance for balance and control.
- Keep wrist straight and elbow aligned with your shoulder.
Breathing Tips
- Inhale while bending the elbow and returning to the starting position.
- Exhale while extending the arm and engaging the triceps.
Medical restrictions
- Elbow tendinitis
- Shoulder impingement
- Recent triceps or rotator cuff injuries
Description
The Band Single Arm Hammer Grip Skullcrusher is a unilateral isolation exercise that targets the triceps with emphasis on joint stability and ergonomic grip. Using a resistance band anchored overhead, the athlete performs a controlled extension of the elbow while maintaining a hammer (neutral) grip. This grip reduces wrist strain and promotes a natural forearm alignment, making it ideal for users seeking elbow-friendly triceps work. The exercise maximizes tension on the long head of the triceps while also recruiting the lateral and medial heads. It suits intermediate trainees looking for symmetry correction, hypertrophy, or effective home-based arm workouts. The continuous resistance provided by the band enhances time under tension and fosters consistent mechanical loading, without relying on traditional weights. Compact and efficient, this variation integrates seamlessly into bodybuilding, fitness, and injury-preventive routines.
What is a hammer grip in a band skullcrusher?
A hammer grip means holding the band with your palm facing inward, which helps reduce wrist strain and promotes natural joint alignment during the skullcrusher.
Is the hammer grip skullcrusher better for elbow pain?
Yes, using a hammer grip in the band skullcrusher reduces torque on the wrist and elbow, making it a joint-friendly option for triceps training.
What does the band single arm hammer grip skullcrusher work?
It primarily targets the triceps, especially the long head, while also engaging the lateral and medial heads as secondary muscles.
Can I build triceps at home with this exercise?
Absolutely, the band single arm hammer grip skullcrusher is an excellent home exercise that builds triceps without the need for weights.
How do I hold the band for a hammer grip skullcrusher?
Hold the band with your palm facing your head and thumb pointing forward, maintaining a neutral wrist position throughout the movement.